I have been running for many months, recently found my right knee cap painful. How can l recover fast n what are the exercises I can do to maintain losing weight n protect my knee cap.

Need some advise how to do this. I use to be 99 kg 5 months back n I am now 85kg with the height of 1.8m tall. The only exercise l have been doing so far is running n I have been running 24km a week so far.

Give it some rest for a week or so. Don't run on hard surfaces and get good running shoes. You should go to a shoe store that watches how you walk around in the store and gives you the proper running shoes.

Try wearing a brace for a while and see how it feels. You could always take some aleve or advil, that should help bring the inflammation down.

I don't know how you run but it might be worth it to research some running technique.

When most people run they end up heel striking (heel is first contact point), this is actually a braking motion that puts a lot of extra stress on joints so its possible this could be contributing to your pain.

Evert part of your bidy is important but your knees are one pf the most important ones. Once you lose your ability to walk without pain your life becomes misarable. I know this from my experices. I tore my ACL (anterior cruciate ligament) 4 times, twice in each knee palying basketball. Now I can't even run around the block.

It is good that you are seeking advice. But you are at the wronf place. I agree with the above posts but you need to see a doctor to get a professioanl advice. Sometimes minor injuries can lead to major ones.

Try jumping rope instead of running. It's more aerobically intensive, and your landings are far less impactful because you land on your toes rather than your heels. Jumping jacks also are a fine option.